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Friday, May 16, 2014

Stir-Fried Broccolini with Oyster Sauce (Low-Carb)

Stir-Fried Broccolini with Oyster Sauce is a delicious way to cook this fun vegetable.

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites. This recipe for Stir-Fried Broccolini with Oyster Sauce was updated with new photos and step-by-step instructions, May 2014.)

The Japanese vegetable called Broccolini is something I discovered by accident in 2006 when I become obsessed with broccoli rabe and tried for weeks to get my local store to order it. One of the produce managers sold me broccolini instead, and when I tried it in this Stir-Fried Broccolini with Oyster Sauce I discovered I love broccolini, and have been cooking it ever since. Broccolini is a natural hybrid between broccoli and Gai Lan or Chinese Kale and since I first found it this Asian vegetable has become more common in U.S. stores. You may also find it called Baby Broccoli, and regular broccoli can also be used in this recipe as well. (I also think you could substitute something like Hoisin Sauce for the Oyster Sauce and use vegetable stock, which would make this a vegan dish.)

It's always extra fun to update the photos on a super-old recipe like this one; scroll down after the step-by-step pictures to see the original photo from 2006. (Ugh.)

Here's the baby broccoli I found at Harmons, my new food store crush.

Cut up the broccolini into pieces about 2 inches long and wash if needed. (Dry with paper towels or spin dry in a salad spinner if your brococlini needs to be washed.)

For stir-frying it's essential to have all the ingredients ready when you start to cook. Assemble the minced garlic, ground ginger, chicken (or vegetable) stock, oyster sauce, and Chili Garlic sauce on the counter. You also need sesame oil, which I missed getting in this photo!

I used a wok, but you can definitely make this in a large frying pan. Heat the pan for 1 minute over high heat, then add the oil and heat 1 minute more. Add the garlic, ground ginger, and Chili Garlic Sauce (if using) and cook about 15 seconds (just long enough to flavor the oil.)

Add the broccolini and stir-fry about 2 minutes.

Cover the pan, reduce heat to medium high, and cook 3-4 minutes.

Remove the lid, add the Oyster Sauce (or Hoisin Sauce) and cook about 2-3 minutes more. Drizzle with a few drops of sesame oil and serve hot.

And as promised, here's the cringe-inducing photo of this recipe from 2006!

Stir-Fried Broccolini with Oyster Sauce and Garlic
(Makes about 4 servings, recipe adapted from The Joy of Cooking.)

Cut broccolini into 2 inch pieces and wash if needed. (If you do need to wash the broccolini, spin dry in a salad spinner or dry with paper towels before you cook.)

Heat wok or large heavy frying pan for 1 minute over high heat, then add peanut oil, and heat 1 minute more, Add garlic, ginger root, and Chili Garlic Sauce if using, and stir-fry 15 seconds. Add the broccolini and stir-fry about 2 minutes more. (Be sure to stir constantly when you're cooking at high heat.)

Add chicken stock (or vegetable stock), cover pan, reduce heat to medium-high, and cook about 3-4 minutes (depending on how crisp you like it.) Uncover the wok and add oyster sauce (or Hoisin Sauce), then cook over medium heat 2-3 minutes more, or until broccolini is bright green and still a little tender-crisp. Drizzle with a few drops of sesame oil and serve immediately.

South Beach Suggestions:
This dish would be perfect for a side dish for any phase of the South Beach Diet. (Oyster sauce does contain a small amount of sugar, but you're only eating the small amount of sauce that sticks to the broccolini and divided over 4 servings it's not a huge amount of sugar.) This would taste great with Sauteed Scallops with Garlic or Parmesan Chicken for Phase One.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Stir Fried Vegetables You Might Like: (Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

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I adore rapini! The rapini we get is mostly leaves with just a very few of those little florets. We either stirfry it in olive oil with garlic and salt. Or we use it instead of broccoli in our favourite pasta dish (I can't remember if your diet allows pasta, Kalyn.)

It's really fantastic, Kalyn, even if it's I who say it. I hope you like it too.

For a whole other taste sensation, you should also keep badgering your supermarket manager to get hold of some rapini for you. Rapini is not sweet at all. I absolutely adore it.... (I love broccoli as well.)

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